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Duration: 30 minutes 5 Exercises Equipment: Needed
Exercise 1: Squat
Builds the glutes area and the leg muscles, this exercise helps you develop core strength. Do 8 reps and 3 sets.
Keep the barbells resting lightly on your shoulders. Grip lightly with the hands. Start the squat by lowering your buttocks to the ground. Keep the back straight and the barbell poised. Do not spread the legs out too wide but keep it in line with your hips. Raise the barbell by pushing down with your feet. Try to do a vertical lift.
Exercise 2: Deadlift
Helps your leg and back muscles while strengthening your spine. Do 6 reps and 5 sets.
Begin by picking up the barbell from the floor in a standing level. Your grip is not wide on the barbell but just as wide as your hips. The palm faces downwards. Do not bring the barbell too close to the body. When the barbell reaches waist height, drop it down in a smooth motion.
Exercise 3: Walking lunge
This is for the calf and leg muscles. Do ten reps and 3 sets with little rest after each set.
Start from a resting standing position. Hold the dumbbells your sides. Use a slow walking motion to take steps. With each step, wait and lower the dumbbells to the lowest point. Walk forward for three steps on each foot. Do not let the dumbbells touch your body during the exercise.
Exercise 4: Calf raise
This is a calf strengthening exercise. Do 15 reps and 3 sets.
Use a plank or a raised platform for this exercise. Stand with your heel hanging over the edge. Let the dumbbell hang by your side. Now, raise your body so that your heels go up. At this level, squeeze the calf muscles. Now, lower yourself down to normal level.
Exercise 5: Dumbbell row
This helps you build shoulder and arm muscles. Do 12 reps and 3 sets.
Take the dumbbell to the bench and place one knee onto the bench. Hold the dumbbell with the other hand and lean your body forward so it is horizontal. Now, raise the elbow so that the dumbbell rises. The elbow will go up and the dumbbell will come in line with your body. Now, lower the elbow so that the dumbbell drops to the floor level.
